2016-07-04 training log

Into the second half of the first 6-week cycle. Yes, I’m happy to be back on 5/3/1.

Everything went fine. From the first half of the cycle I picked up a few things to improve upon. One is bringing my rest periods down during the assistance work — 1 minute between all sets and reps, just keep things moving along. So on paper, it looks like everything went down, but it’s because of that change. But it’s assistance work, so as long as there’s some work, fine.

Added in calf raises, because I want to round things out.

One thing I fell back to debating? Adding in unilateral work. I cannot deny that things like split squats really help with my knee stability, as much as I hate doing them. My knees haven’t been feeling so hot lately, and I’m wondering if it’s the removal of the unilateral bodyweight work. One way to find out. 🙂 That said, I’m thinking about keeping my changes light this time around and if I do add them in, let it be during the next cycle. We’ll see — all depends how my knees feel.

Otherwise, things were fine. On the 5+ set I just shut it down at 10 reps tho I could have done more. I do expect this is all good signs towards getting my strength back and being able to beat my lifetime PR’s before the end of 2016… and at this rate, hopefully not just beat but blow them away.

I played around with some stuff. Because of all the pains I’m feeling in my wrists and elbows and such, I played around with things like using that “eagle claw” grip — relieves pain on the wrist, but I don’t feel as stable. Plus I then pull my shoulders together more, which puts more stress on my elbows. Grr… can’t win. 🙂 I’m thinking about going back to full grip, keeping it wider, and wrapping my wrists (at least until the pain goes away).

Music: Black Label Society.

5/3/1 Simplest Strength Template

  • Squats
    • bar x whatever
    • 110 x 5
    • 135 x 5
    • 165 x 3
    • 180 x 5
    • 205 x 5
    • 235 x 10 (shut it down at 10)
  • Straight-leg Deadlift
    • 150 x 10
    • 175 x 10
    • 205 x 10
  • Leg Curls
    • 30 x 20
    • 30 x 12
    • 30 x 10
  • Hyperextensions
    • BW x 17
    • BW x 17
    • BW x 14
  • Crunches
    • BW x 17
    • BW x 12
    • BW x 10
  • Standing Calf Raises
    • 60 x 15
    • 60 x 14
    • 60 x 10

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